Flavorful Ways to Get Flavonoids—and Live Longer in the Process

These powerful antioxidants have been shown to prolong life

By Maureen Williams, ND

If you thought that everything that tastes good is bad for you, here is good news: a study found that drinking red wine and eating apples, strawberries, and even chocolate might prevent heart disease and postpone death.

What are flavonoids?

Flavonoids are compounds found in many foods, including fruits, vegetables, legumes, grain fiber such as in bran, tea, wine, nuts, seeds, herbs, and spices. Many flavonoids are strong antioxidants, which are believed to prevent atherosclerosis by reducing damage to the cells that line the blood vessels. Some flavonoids have other beneficial properties, including anti-inflammatory effects and clot prevention.

Disease-fighting power

The report used data from the Iowa Women’s Health Study, in which more than 34,000 postmenopausal women between 55 and 69 years old answered questionnaires about diet and other factors related to cardiac risk and stroke risk.

The women’s diets were analyzed for total flavonoid content as well as for seven specific types of flavonoids:

• Anthocyanidins—found in blueberries, raspberries, and red wine
• Flavanones—found in oranges, grapefruit, and lemons
• Flavones—found in parsley and celery

The women whose diets contained high amounts of anthocyanidins were less likely to die from cardiovascular diseases, coronary heart disease, and from any other cause than those who got little or didn’t get any. Flavanone intake was linked to lower risk of death due to coronary heart disease, and flavone intake to lower risk of death for any reason.

Get more in your meals

Specific foods reduced risk of death from heart disease, stroke, and all causes. Try some of the following suggestions to get more of these foods in your diet:

• Eating bran, apples, pears, strawberries, red wine, and chocolate protected the women against death from cardiovascular disease.

• Eating apples, pears, red wine, and grapefruit protected them against death from coronary heart disease.

• Adding bran to food prevented death from stroke.

• Chocolate, though the effect was small, was found to prevent cardiovascular disease-related deaths.

The study’s authors speculated that, as information about food make-up becomes more precise, we will learn more about the effects of specific food compounds on health and disease. In the meantime, tasty ways to work in more flavonoids abound. Enjoy!

(Am J Public Health 2006;96:1815–20)

Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.

Pear and Brie Quesadillas

Quick Facts

Servings: 8

Cook Time: 8 min.

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A small amount of flavorful Brie cheese goes a long way in these unusual and elegant Mexican inspired appetizers.

Ingredients

• 4 flour tortillas, 10-inches (25cm) in diameter
• 2 medium Bartlett pears, at the peak of ripeness
• 4 oz Brie cheese*
• 1/4 cup or more fresh salsa, red or green salsa can be used

Directions

• Place the 4 tortillas on a flat working surface.
• Slice and core the pears into thin pieces (about 1/4-inch (0.5cm) thick).
• Slice Brie into 12 or more very thin slices.
• To assemble quesadillas, place pear slices and cheese on each tortilla, leaving one side of the tortilla empty for folding over. Fold the tortilla to form a semi-circle, with the pear and cheese on the inside.
• Heat a nonstick skillet. Place a folded tortilla in the pan and heat just until the cheese starts to melt. Gently turn the quesadilla over and continue heating until the tortilla is lightly browned.
• Remove to a platter and repeat with each of the 4 tortillas.
• Slice each quesadilla in half and drizzle about 1 Tbsp (15g) of salsa over the top. Serve with napkins or a plate and fork, as it can get quite messy!

* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Nutrition Facts

Calories 132

Calories from Fat 46 (35%)

(8%)Total Fat 5g

(14%)Saturated Fat 3g

Polyunsaturated Fat 0g

Monounsaturated Fat 2g

(5%)Cholesterol 14mg

(8%)Sodium 201mg

(3%)Potassium 122mg

Total Carbohydrate 18g

(9%)Dietary Fiber 2g

Sugars 6g

Sugar Alcohols 0g

(9%)Protein 5g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

 

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2011.

 

More Mediterranean Diet Benefits

By Suzanne Dixon, MPH, MS, RD

Stomach cancer survival rates are relatively low, making pinpointing risk factors an important research goal. Among the things research has discovered that a person can do to lower his or her stomach cancer risk: enjoy the tasty and healthful Mediterranean style of eating.

More Mediterranean, less risk

The findings come out of the European Prospective Investigation of Cancer (EPIC) study, a long-term research effort focused on determining how nutrition and lifestyle factors affect risk of chronic diseases such as cancer, diabetes, and heart disease.

Researchers collected diet information from 485,044 men and women aged 35 to 70 years, from ten European countries. They developed an 18-point scale to track how closely people were following a Mediterranean diet. (A higher score represented a “more Mediterranean” diet.)

After 9 years of follow-up:

• Compared to those not following a Mediterranean diet, people most closely following a Mediterranean diet had 33% lower risk of stomach cancer.

• Each 1-unit increase on the 18-point Mediterranean diet scale resulted in a 5% decreased risk of stomach cancer.

• Overall, sticking closely to a Mediterranean diet significantly reduced the risk of stomach cancer.

Enjoying Mediterranean fare

In addition to being tasty, the great thing about the Mediterranean diet is that it’s so good for you for many reasons. The Mediterranean diet is also linked to lower risk of heart disease, diabetes, stroke, other cancers, and dementia. If you want to go Mediterranean:

• Focus on fresh vegetables and fruit, important staples in this style of eating.

• Aim to have two-thirds to three-quarters of your plate covered by vegetables, fruit, whole grains, and beans.

• Enjoy fish one to two times per week. Opt for wild-caught, seasonal fish when you can.

• Keep red meat to 3-ounce portions or less, a few times per week or less.

• Eat the right fats. Olive oil is used almost exclusively in the traditional Mediterranean diet. Also try avocados, a rich source of healthy, monounsaturated fats.

• Snack on nuts and seeds. Try walnuts, almonds, Brazil nuts, pine nuts, hazelnuts, pistachios, and flaxseeds.

• Include fermented dairy, such as yogurt and kefir.

• Go whole…grains that is. Keep refined grains, such as those found in regular pasta, to small portions.

More stomach-protecting tips

In addition to enjoying Mediterranean food, reduce your stomach cancer risk by:

• Avoiding all forms of tobacco, including cigarettes

• Using alcohol in moderation or not at all: no more than two drinks per day for men and one drink per day for women; one drink is 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of hard alcohol

• Not ignoring heartburn: It can signal the presence of H. pylori, a bacteria linked to increased stomach cancer risk, so alert your doctor

• Limiting salty, cured, and smoked foods, all of which increase stomach cancer risk

(Am J Clin Nutr 2010; 91:381–90; American Cancer Society. How is Stomach Cancer Staged? Available at: http://www.cancer.org/docroot/CRI/content/CRI_2_4_3X_How_is_stomach_cancer_staged_40.asp)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

 

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Chemicals and Cancer: What You Can Do

By Suzanne Dixon, MPH, MS, RD

In a comprehensive, 240-page report, the President’s Cancer Panel has called attention to issues around environmental chemicals and cancer risk. Some groups have pointed out that many known lifestyle changes have been shown to help offset cancer risks, making the emphasis on external factors unnecessary. But others argue that environmental risks are not well understood by the public and deserve both consideration and further study. Supported with solid science noted in over 450 references, some scientists feel the report is an important step in understanding environmental causes of cancer, which may help people to better avoid them.

Food for thought

With many studies conflicting or difficult to perform on humans with meaningful results, advocacy groups on both sides are hashing out how harmful certain substances might be. While not definitive on those points, the new report does raise several findings worth noting:

• Only a few hundred of the more than 80,000 chemicals in use in the US have been tested for safety, and many known and suspected carcinogens remain unregulated.

• Chemicals typically are studied for safety one at a time, overlooking damage to health from exposure to multiple chemicals at once.

• Existing regulatory frameworks assume that chemicals are safe unless strong evidence emerges to show that they are not. The Panel advises caution in such situations, rather than approving chemicals of unknown effect.

• Exposure during pregnancy and childhood is particularly damaging to health. Over 300 chemicals can be found in the umbilical cord blood of newborn babies, pointing to the need to reduce exposures in these populations.

Enjoy clean living for extra protection

So, what’s a health-conscious person to do? While it’s safe to say that we all interact with chemicals that may increase cancer risk, you can lower your personal risk by taking care to control your exposure, especially at home. Though the final word is not in on all of the steps described below, the report makes some recommendations that make sense in the meantime:

Healthy food habits:

• Choose foods, house and garden products, play spaces, toys, medicines, and medical tests that minimize children’s exposure to potentially toxic substances.

• Choose filtered tap water over bottled water for drinking. Store drinking water in stainless steel or bisphenol-A (BPA)-free containers.

• Choose foods grown without artificial fertilizers, pesticides, and growth hormones whenever possible.

• Microwave foods only in ceramic or glass, not plastic.

• Women who are pregnant or planning a pregnancy should avoid exposure to endocrine-disrupting chemicals (such as certain pesticides and some plastic food and beverage containers) and known or suspected carcinogens.

Healthy household and lifestyle habits:

• Properly dispose of medications, household chemicals, paints, and other materials according to the recommendations of your local waste management service.

• Avoid exposure to secondhand tobacco smoke in the home, auto, and public places.

• Consult information sources such as the Household Products Database to make informed decisions about products you buy and use.

• Use recommended protective wear when using household and garden chemicals.

• If work or house projects expose you to chemicals, remove shoes before entering the home and launder work clothes separately to minimize total household exposure.

• Check radon levels in your home and address as necessary.

• Work with your health care provider to keep accurate records of medical tests that may expose you to harmful substances such as radiation or chemicals. This will allow you to make informed decisions about whether the benefits of a particular medical test are worth the risk of exposure to environmental carcinogens.

• Try to wear a headset when using a cell phone, text instead of calling, and keep calls brief.

• Avoid excessive ultraviolet light exposure by using sunscreen and proper sun-protective clothing. Never use tanning beds.

If you have concerns about specific toxins, the report also reminds us that we are free to support policymakers and companies who care about these issues, and you can let manufacturers and trade organizations know what is important to you. But in the meantime, don’t forget about the most important things you can do to lower cancer risk: maintain a healthy body weight, exercise regularly, get regular cancer screenings, limit processed foods, and eat a healthy diet with plenty of vegetables, fruit, whole grains, and beans every day.

(President’s Cancer Panel 2008-2009 Annual Report. Reducing Environmental Cancer Risk. What We Can Do Now. Available at pcp.cancer.gov. Accessed May 24, 2010.)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

 

L-Tryptophan Is Back

By Alan R. Gaby, MD

This versatile amino acid is often an effective treatment for depression, insomnia, and premenstrual mood changes

United States regulatory agencies have recently reversed a 20-year ban on the over-the-counter sale of the essential amino acid L-tryptophan, and once again joins countries such as the United Kingdom, Japan, and the Netherlands in allowing this valuable nutrient to be sold as a dietary supplement. A versatile amino acid, L-tryptophan is often an effective treatment for depression, insomnia, and premenstrual mood changes (premenstrual dysphoric disorder).

A manufacturer mess-up makes history

In the 1980s, L-tryptophan was a very popular dietary supplement. However, its over-the-counter sale was banned in 1989, after a manufacturing error by one of the world’s five L-tryptophan producers introduced a contaminant into the product that resulted in a number of cases of a serious and sometimes fatal illness known as eosinophilia-myalgia syndrome. The manufacturing error was identified and corrected relatively quickly, and there have been no reports of eosinophilia-myalgia syndrome resulting from the use of uncontaminated L-tryptophan.

Using it safely and wisely

L-Tryptophan can be of great benefit for many people, as long as those already taking medications and other supplements carefully check for potential interactions. For example:

• People taking antidepressant medications or certain drugs used to treat migraines should not take L-tryptophan without medical supervision.

• Although L-tryptophan may increase the effectiveness of some antidepressants, it can also increase their adverse effects, and in some instances this combination has resulted in potentially serious side effects.

• Certain other drugs may also interact with L-tryptophan; therefore, people taking any medication should consult their doctor before taking L-tryptophan. In addition, L-tryptophan and 5-hydroxytryptophan (5-HTP, a dietary supplement that has effects similar to those of L-tryptophan) should not be taken together.

Using it as a treatment

Some safe intake amounts have been established:

• The amount of L-tryptophan used in clinical trials has usually ranged from 1 gram per day to 6 grams per day.

• To treat insomnia, many people take 500 to 2,000 mg 30 minutes before bedtime.

• While L-tryptophan has been used successfully in some cases as an alternative to antidepressant medication, depression is a potentially serious illness and it should not be self-treated. People interested in using L-tryptophan to treat depression should work with a healthcare practitioner who is trained in the use of nutritional therapies.

• To treat premenstrual mood disorders women have used anywhere from 500 mg per day to 6,000 mg per day. Check with your doctor for the appropriate amount to use.

Tips to maximize effectiveness

As with many supplements, when and what you eat can affect the way it reacts in the body:

• L-Tryptophan competes with other amino acids for intestinal absorption and for transport into the brain. Therefore, taking it with a high-protein meal (protein consists of amino acids) decreases its effectiveness.

• L-tryptophan is most effective when taken on an empty stomach along with some carbohydrate (such as a small glass of orange juice or a piece of fruit). Eating carbohydrates causes the body to release insulin, which helps it utilize L-tryptophan more easily.

An expert in nutritional therapies, Chief Medical Editor Alan R. Gaby, MD, is a former professor at Bastyr University of Natural Health Sciences, where he served as the Endowed Professor of Nutrition. He is past-president of the American Holistic Medical Association and gave expert testimony to the White House Commission on Complementary and Alternative Medicine on the cost-effectiveness of nutritional supplements. Dr. Gaby has conducted nutritional seminars for physicians and has collected over 30,000 scientific papers related to the field of nutritional and natural medicine. In addition to editing and contributing to The Natural Pharmacy (Three Rivers Press, 1999), and the A–Z Guide to Drug-Herb-Vitamin Interactions (Three Rivers Press, 1999), Dr. Gaby has authored Preventing and Reversing Osteoporosis (Prima Lifestyles, 1995) and B6: The Natural Healer (Keats, 1987) and coauthored The Patient’s Book of Natural Healing (Prima, 1999).

 

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Coping with Chronic Back Pain

By Jane Hart, MD

As many people know, low back pain can seriously interfere with a person’s social and work life. A recent report published in the British Medical Journal suggests that though a third of people usually recover completely within 12 months, certain factors can delay chronic low back pain recovery.

Pain and disability affect recovery time

In this study, 406 people with recent onset of chronic (defined as at least three months) low back pain were followed for one year. Participants were interviewed to determine how their conditions improved on measures of pain intensity, disability, and ability to work. Factors associated with delayed recovery of chronic low back pain included:

• Previous sick leave from work due to low back pain

• High disability levels or high pain intensity levels at the onset of chronic back pain

• Low level of education in the person with back pain

• Greater perceived risk of persistent pain from the back pain sufferer

Other studies have shown both more and less time needed for complete recovery.

Tips for dealing with chronic low back pain

As much as 30% of the adult population may suffer from chronic low back pain. Fortunately, there are important steps people can take to keep their backs healthy or speed recovery:

• See a doctor. Don’t diagnose yourself. If you suffer from persistent back pain of any type see a primary care doctor for a proper diagnosis and treatment recommendations. Some people may also seek the help of a chiropractic doctor for low back pain.

• Follow-up. It’s so important to follow-up with your doctor after your first visit and let him or her know how you are doing. Too often, people go to their doctor initially but don’t follow-up to let them know what is and isn’t working. Some people wrongly believe they just have to live with the pain. There is much a doctor can do such as adjust medications, refer you to physical therapy or other specialists, suggest regular exercises, or recommend complementary therapies such as massage. If your pain persists, check in with your doctor.

• Learn good posture. It is important to learn correct postures for sitting, standing, and lifting that help strengthen and support your back without adding strain. It’s also important to adjust standing, seating, or computer positioning in your work space to prevent or relieve back strain. Ask your employer if they have experts that can help improve your work space or working conditions to avoid injury.

• Ask about exercise. While you may not be able to exercise during episodes of acute back pain, for some types of injury, exercise may help. Ask your doctor for exercise recommendations that may help relieve and prevent back pain. Your doctor may also recommend a physical therapist who can teach you exercises to strengthen your back, arms, and legs and help relieve pain.

• Get plenty of sleep. Feeling tired can worsen pain of any type, so it is important to get plenty of sleep each night and to talk with your doctor if you are not sleeping well.

• Complementary therapies may ease back pain. Talk with your doctor about complementary therapies that can ease back pain such as acupuncture, massage, yoga, tai chi, or relaxation exercises.

(BMJ 2009;339:b3829doi:10.1136/bmj.b3829)

Jane Hart, MD, board-certified in internal medicine, serves in a variety of professional roles including consultant, journalist, and educator. Dr. Hart, a Clinical Instructor at Case Medical School in Cleveland, Ohio, writes extensively about health and wellness and a variety of other topics for nationally recognized organizations, websites, and print publications. Sought out for her expertise in the areas of integrative and preventive medicine, she is frequently quoted by national and local media. Dr. Hart is a professional lecturer for healthcare professionals, consumers, and youth and is a regular corporate speaker.

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If you live in the Elizabethtown, KY area and would like to schedule a Therapeutic Massage, please call

 

Health, Harmony & Nature

270-766-8188

 

Thank you,

HHN

 

Reduce Your Breast Cancer Risk

The newest tips to keep you hale and hearty

By Terra Wellington

According to the Susan G. Komen Foundation, every three minutes on e woman will be diagnosed with breast cancer. Yet when looking into the disease’s cause, only 5 to 10% of breast cancers are due to heredity, which means there is great hope for reducing your risk. The latest research points to promising prevention strategies.

Sunshine and vitamin D may be key

Recent study results by Dr. Julia A. Knight of the Samuel Lunenfeld Research Institute at Mount Sinai Hospital in Toronto, Canada, suggest that exposure to sunlight and dietary sources of vitamin D may be two of the best ways you can reduce your breast cancer risk.

Combining the right food with sunshine exposure can produce sufficient vitamin D levels in your body (1,000 IU per day). Here’s how:

• Getting about 10 to 15 minutes two times per week in the sun without sunscreen and with exposed skin (face, arms, hands, or back) allows the sun’s rays to penetrate the skin and synthesize vitamin D.

• Besides getting vitamin D from sunshine, you can also get it from specific foods—including butter, eggs, and vitamin D–fortified foods, such as milk, soy milk, orange juice, and cereals. Oily fish are an animal source of vitamin D3, such as salmon (wild caught is better for the environment), trout, tuna (not every day due to potential mercury levels), sardines, and mackerel.

• Vitamin D supplements might also help, though research has not yet shown that this is as effective as sunlight and vitamin D gotten through food.

Live well and prosper

Overall healthy living may also reduce breast cancer risks.

• Get moving—Exercise in the sunshine and outdoors if possible. Many magazines such as Self, Shape, and Yoga Journal offer exercise and outdoor adventure ideas.

• Watch the waist—If you are overweight, look for low-calorie foods and drinks.

• Choose your fats wisely—Avoid trans fats and stick to good fats, such as olive oil, oily fish (salmon, trout, mackerel and others), avocados, and walnuts.

• Get a folate fix—Get enough folic acid (400 mcg per day) to build healthy cells. In addition to supplements and multivitamins, folic acid can be found in citrus fruits and juices, green leafy vegetables, and fortified cereal.

• Kick the habit—Avoid second-hand smoke and use over-the-counter products to help you quit smoking, such as nicotine gums, inhalers, lozenges, nasal sprays, or patches.

Terra Wellington is a wellness lifestyle television personality, writer, and actor. She takes walks in the sunshine everyday and loves the outdoors.

 

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Food as Medicine: The Pros & Cons

By Alan R. Gaby, MD

Everyone knows it: Eating well is almost universally the first-line defense for both managing and treating many diseases. But not everyone realizes that food’s “medicinal” properties can also influence medicines in the body—enough that people should consider what they eat and drink while taking medication.

Delicious, nutritious…and therapeutic

Some foods are packed with disease-fighting nutrients that have been shown to help with particular conditions. For example:

• Grapefruit is a rich source of vitamin C and flavonoids, and may even help lower high cholesterol levels.

• Pomegranate has been shown to slow atherosclerosis progression.

• Dark-green leafy vegetables are loaded with lutein (for healthy eyes), magnesium (for a strong heart and reducing negative effects of stress), and fiber (for healthy digestion).

While these tasty, wholesome foods have these proven benefits and more, each is also known to interact with certain prescription medications—some with potentially serious consequences.

What we eat affects body chemistry

Eating to support health makes food a kind of medicine—and viewing it as that is a helpful reminder that what we eat creates chemical reactions in the body. So adding more chemical reactions—such as supplements and drugs—to the mix should be done with some consideration. The types of interactions that food may have with medicines include:

• Beneficial: Replenishes depleted nutrients: Eating more of a nutrient-rich food may help replenish nutrients when a medication obstructs or depletes it from the body.

• Beneficial: Side effect prevention: Eating more of a nutrient-rich food may help prevent or reduce the likelihood or severity of a potential side effect caused by a medication. Taking certain medications on an empty stomach can sometimes cause side effects such as nausea, solved by taking the medication with a meal.

• Beneficial: Positive interaction: Some medications are more easily absorbed when taken with food, improving their action in the body. Some, for example, are fat-soluble, and could be affected by the amount of fat in the diet.

• Adverse: Reduces drug effectiveness: When taking a medication, a food, nutrient, or other substance should be avoided as it may increase or decrease the medication’s absorption and/or activity in the body. Sometimes just having too much food in the stomach can block a medicine’s action, which can be avoided by taking it on an empty stomach.

• Adverse: Negative interaction: When taking certain medications, a food, nutrient, or other substance should be avoided, as the combination may cause undesirable or dangerous interactions. It is generally recommended to avoid foods that have been shown to interact with a medicine.

Spotlight on some highly interactive foods

Drug interactions are not often studied, and animal and test tube studies, which don’t always translate to clinical effects, are often the primary sources of information. But following research over time has revealed some foods that should be avoided or taken with care when under medical treatment:

• Grapefruit and grapefruit juice: By inhibiting an intestinal enzyme that helps metabolize many different drugs, grapefruit allows more of certain drugs to be absorbed, potentially increasing the medication’s effectiveness and the toxicity, even if the grapefruit is consumed at a different time than the drug. A few of the long list of interacting drugs include amlodipine, atorvastatin (Lipitor), cyclosporine, diltiazem, felodipine, lovastatin, methylprednisolone, nifedipine, sildenafil, simvastatin (Zocor), and verapamil.

• Pomegranate and pomegranate juice: This fruit inhibits the same enzyme blocked by grapefruit. While there is much less research on drug-pomegranate interactions than on drug-grapefruit interactions, it would be reasonable to assume that the same interactions that occur with grapefruit would also occur with pomegranate.

• Dark-green vegetables: These are rich sources of vitamin K, which interferes with the blood-thinner, warfarin. A person taking warfarin does not have to avoid vitamin K–containing foods. However, with the aid of a doctor or a dietitian the average vitamin K intake should be kept relatively constant from week to week.

The key to health is conscientious consumption

While the strength of research varies, there is enough data to suggest a number of other interactions between foods and drugs, such as:

• Alcohol, which should not be mixed with certain medications

• High-calcium foods which can block the absorption of some drugs

• Black tea, some spices, beer, and nutrients such as resveratrol (found in red wine, nuts, and dark chocolate) have been found to have various interactions with medications.

To get the benefits of both a healthful diet and prescription medications, without exposing yourself to potentially harmful interactions, look for credible science-based information and talk to your doctor or pharmacist.

An expert in nutritional therapies, Chief Medical Editor Alan R. Gaby, MD, is a former professor at Bastyr University of Natural Health Sciences, where he served as the Endowed Professor of Nutrition. He is past-president of the American Holistic Medical Association and gave expert testimony to the White House Commission on Complementary and Alternative Medicine on the cost-effectiveness of nutritional supplements. Dr. Gaby has conducted nutritional seminars for physicians and has collected over 30,000 scientific papers related to the field of nutritional and natural medicine. In addition to editing and contributing to The Natural Pharmacy (Three Rivers Press, 1999), and the A–Z Guide to Drug-Herb-Vitamin Interactions (Three Rivers Press, 1999), Dr. Gaby has authored Preventing and Reversing Osteoporosis (Prima Lifestyles, 1995) and B6: The Natural Healer (Keats, 1987) and coauthored The Patient’s Book of Natural Healing (Prima, 1999).

 

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Important Foot Care for People with Diabetes

Monitoring feet temperature may prevent painful ulcers

By Jane Hart, MD

If you have diabetes, you know that self-care goes a long way in managing the disease. Now it appears that taking an active role in diabetes care just got easier: evidence shows that using a simple skin thermometer may help reduce the risk of painful foot ulcers, a common and uncomfortable complication of the disease. According to a new study, people who monitor their feet temperature may lower their ulcer risk by more than 30%.

 

Early detection is key

Constant blood sugar elevation causes the nerve damage (neuropathy) responsible for diabetic foot ulcers. Neuropathy reduces the feelings of pain or inflammation, making it difficult for people with diabetes to notice inflammation or skin injuries. Unfortunately, if even a minor skin tear is left untreated, it can develop into a serious ulcer.

In this 18-month study, 225 military veterans with diabetes who were at risk for foot ulcers due to nerve damage, foot deformities, or prior foot ulceration were randomly assigned to receive either standard therapy—which consisted of therapeutic footwear, education, regular foot care, and a daily structured foot self-inspection—or standard therapy plus the use of an in-home infrared skin thermometer to measure the temperature of several spots on their feet twice a day.

During the study, 8.4% of the people developed foot ulcers—14 from the standard therapy group and 5 from the skin thermometer group. People in the skin thermometer group had a temperature difference of 4.8 times greater in the region of ulceration during the week before the ulcer appeared than did a random sample of 50 people who did not develop ulcers. People in the skin thermometer group were one-third as likely to develop ulcers as people in the standard therapy group.

Treat your feet

“Self-monitoring is necessary to identify early warning signs to reduce the incidence of diabetic foot complications and the associated decrements in quality of life and high resource costs,” said David Armstrong, DPM, PhD, and colleagues from the Rosalind Franklin University of Medicine and Science in Chicago, Illinois. “Sadly, the ability of the most motivated patients with diabetes, their family members, and even healthcare professionals to identify ‘early warning signs’ is limited. Self-evaluation of temperature seems to offer a mechanism to identify an early sign of injury, when there is still time to avert a wound.”

Foot ulcers can be painful and costly but the incidence can be reduced with disciplined foot care and attention to early warning signs such as inflammation or injury. Additionally, Armstrong and his colleagues recommend using the simple and inexpensive skin thermometer to reduce foot ulcers in high-risk patients. People with diabetes should speak with their physician or a diabetic educator about measures they can take to reduce their risk.

(Am Med J 2007;120:1042–6)

Jane Hart, MD, board certified in internal medicine, serves in a variety of professional roles including consultant, journalist, and educator. Dr. Hart, a Clinical Instructor at Case Medical School in Cleveland, OH, writes extensively about health and wellness and a variety of other topics for nationally recognized organizations, websites, and print publications. Sought out for her expertise in the areas of integrative and preventive medicine, she is frequently quoted by national and local media. Dr. Hart is a professional lecturer for healthcare professionals, consumers, and youth and is a regular corporate speaker.

 

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Healthful Reasons to Fall in Love with Chocolate

By Judith H. Dern

Sweet and creamy-smooth or intensely dark and rich, chocolate is pure sensual pleasure. Its blissful taste inspires feelings of satisfaction and comfort, and now new scientific research gives us even more reason to be passionate about chocolate: it’s a source of some terrific nutritional benefits when enjoyed as part of a varied, balanced diet.

Eat chocolate for an antioxidant boost

In addition to being delicious treats, there is growing evidence that real, high-quality chocolate and cocoa contain healthful polyphenols, including the type called flavonoids. Polyphenol compounds (found in red wine, tea, apples, oranges, and various vegetables) act as natural antioxidants in the body, protecting it against disease and damage caused by free radicals.

• Dark chocolate bars with higher percentages of cocoa or chocolate liquor (made exclusively from ground cocoa beans) offer the most nutritional benefits—and more intense flavor.

• One 1.5-ounce (42.5 gram) chocolate bar contains the same amount of total phenolic compounds as a 5-ounce (148 ml) glass of red wine—which is to say, a lot.

Drink cocoa for good nutrition’s sake

Most of us think of hot cocoa as a soothing chocolate milk beverage. But cocoa is also the intensely flavored chocolate powder created when almost all cocoa butter has been removed from chocolate liquor. Cocoa contains more than 30 nutritious organic compounds, including:

• Polyphenols and the essential minerals potassium and magnesium, which help regulate blood pressure and promote healthy body systems

• Beta-carotene and vitamin E, plus niacin and folic acid—all essential for good health

Give chocolate for a healthy heart

More good news about chocolate! Research seems to indicate that eating dark chocolate might play a role in heart health, too. While the verdict is still out, eating high-quality chocolate seems to offer useful nutrients that help improve circulation and lower amounts of LDL (“bad”) cholesterol.

• Flavonoids or antioxidants in cocoa and dark chocolate may inhibit platelet activity, an effect that might help prevent heart disease.

• Compounds in chocolate also seem to increase HDL (“good”) cholesterol levels and protect against the oxidation of LDL cholesterol, effects that might help prevent artery-clogging plaques.

Judith H. Dern is an independent, Northwest-based writer who writes primarily about culinary subjects and adores dark chocolate.

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Give Chai a Try

It packs a more powerful taste punch than traditional teas and has nutritional benefits to boot!

By Deborah Steuer

“Chai” is a Hindi word meaning “tea,” so you never need to ask for a “chai tea.” Whatever you call it, this spicy tea drink will deliver a pleasing taste and a host of anti-aging health benefits.

Flavor full of flavonoids

The chai that’s served up in coffee shops is usually a strong brew of black tea blended with a mixture of spices, milk, and sugar. The black tea leaves (like Assam or Darjeeling) contain a wallop of antioxidants, called flavonoids, that help protect the body against Alzheimer’s disease, cancer, and heart disease. In fact, researchers from the Institute for Cancer Prevention in Valhalla, New York, have shown that tea—whether black, green, white, or oolong—has about eight to ten times more flavonoids than fruits and vegetables. And tea may help soothe stress: A British study from the University College in London found that people who drank black tea had lower levels of the stress hormone cortisol and were able to destress faster than those who drank a tea substitute.

Even better than black tea

Chai may be even more nutritious than traditional black tea. Says tea researcher Wa Song, a professor of nutrition at Michigan State University in East Lansing, “In addition to the health benefits from the phenols in the tea, chai provides some phytochemicals from the ginger, cinnamon, and other fresh spices.” These spices have different kinds of disease-fighting antioxidants that work in harmony with tea flavonoids. What’s more, the milk that gives chai its creamy flavor provides a hefty serving of calcium and vitamin D to strengthen your bones. “Plus it has more flavor, providing a more pleasurable taste,” adds Song.

Creating chai at home

It’s easier than ever to make chai at home. Dry mixes, similar to instant coffee, require you to just blend with warm milk for a quick brew. Steam the milk in an espresso machine to make yourself a chai latte. To make traditional chai, here’s a simple recipe:

1 1/2 cups (355 ml) of water

1 1/2 inch (3.8 cm) stick of cinnamon

8 cardamom pods

1 teaspoon (2 grams) grated fresh ginger root

2/3 cup (160 ml) of milk

3 teaspoons (6 grams) black tea leaves (Assam or Darjeeling)

Honey or sugar to sweeten (optional)

Place water, cinnamon, cardamom, cloves and ginger in a pot and bring to a boil.

Cover and lower heat to low setting; simmer for 10 minutes.

Add milk and black tea leaves and again bring to a simmer for 10 minutes.

Strain through a sieve.

Add honey or sugar to sweeten.

For less caffeine, try making chai from white tea leaves, which are the least processed and contain the highest amount of antioxidants. If you prefer no caffeine, try a slightly more pungent red chai made from red tea leaves.

Deborah Steuer is a freelance health writer and regular Aisle7 contributor. Though not a chai drinker, she’s eager to try it after writing this piece.

Copyright © 2011 Aisle7. All rights reserved. http://www.Aisle7.net

Learn more about Aisle7, the company.

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